Giving opinions on diets

Sport by sport diet guide

• Whatever your sport, nutrition should be an integral part of your training and competition strategy. Although the emphasis will vary according to the activity you're involved in, there is a consensus among sports scientists on guidelines that athletes should be aiming for.

• Carbohydrate is a crucial fuel for exercise. The body makes its own carbohydrate store, known as glycogen, which is stashed away in the liver and muscles. Glycogen is the body's fuel of choice for any exercise more intense than a gentle jog. This is because it can be broken down to provide energy more quickly than fat (the body's other major energy store). However, the snag with glycogen is that only limited amounts of it can be stored. This means that regular training, as well as competition where activity is at least an hour long, carries the risk of glycogen depletion.

• If you're in regular training, eating lots of carbohydrate-rich foods will encourage your body to store glycogen (see Table I for carbo contents of various foods). A guideline to aim for is 8-lOg carbohydrate per kg of body weight per day. For an average man (70kg), this would mean aiming for a daily intake of 560-700g; for an average woman (55kg), between 440-550g. Tips for boosting your carbo intake The twin strategies are to cut back on fat and to increase carbohydrates:1 Base meals around carbohydrate foods - potatoes, pasta, rice, bread.2 Eat smaller portions of fat-rich foods (eg meat, pies, cheese) and fill up with extra potatoes or bread.3 Porridge made with water makes a high-carbohydrate start to the day.4 Drink fruit juice with meals, and a milky drink at bedtime.5 Cut bread extra-thick for sandwiches.6 Try carbohydrate-rich snacks that are also low in fat: eg fresh or dried fruit, water biscuits spread with jam.7 Choose pasta sauces based on tomatoes or vegetables rather than meat or cheese.

• SwimmingOptimum body fat for swimmers has become controversial of late. Traditionally, swimmers tend to have more body fat than their counterparts in other sports such as running or cycling. This has always been considered to be an advantage because of the added buoyancy factor. However, recent research has thrown doubt on this accepted wisdom.

• CyclingThe long miles and hours of training undertaken by competition cyclists call for a high-energy diet. A dietary study of elite cyclists estimated their average daily calorie intake at over 6000 calories ! It's not possible to consume this much at three meals a day, so constant 'grazing' over the day is advised. Take care that snack foods are high in carbohydrates rather than fat-rich.

• A nutrition-related problem a lot of runners have to contend with is gastrointestinal discomfort - from nausea to trots while on the trot. This seems to be a treat reserved for the distance runner - endurance cyclists don't suffer. It's thought that the problems are caused by the repeated jolting of the gut while running. Some tips that runners have found helpful are:1 Try liquid food only for the last meal before a long run or pre-competition2 Take care not to become dehydrated while running. Research has found that runners who take on board adequate fluid while running are less likely to suffer from gut problems3 Avoid food high in fat or protein before your training runs, as research shows that these are more likely to induce nausea if eaten before exercise4 Some athletes find that decreasing the fibre content of their diet before competing improves things.

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